Healthy Snacks for Kids

Give your kids a brain boost with these healthy school snack ideas

With school on the horizon, you’re likely busy gathering supplies and creating new routines so your kids’ transition back to school is a little less chaotic.

But besides backpacks, pencils and notebooks, you’ll also want to send snacks to keep your child energized and focused throughout the day. And while it’s easy to cruise down the grocery store’s snack aisle to pick up individually wrapped chips, crackers or pudding cups, these options are processed and won’t give your kids the same brain boost that healthier options will.

With a little preparation, you can make easy, nutritious, filling snacks that are low in sugar and fat, and not processed.

“Kids spend about 6 hours in the classroom and learning takes a lot of brain power,” says Kristine Shirvinski, RDN, a registered dietitian and nutritionist at Geisinger. “Nutritious snacks not only keep kids energized and satisfied between meals, but they also enhance their focus in the classroom. Plus, snack time is a great opportunity to add in extra nutrition.”

How healthy school snacks power the brain

Healthy snacks not only fuel growing bodies to support strong bones and muscles, but they also promote brain health and sustained energy levels for better learning and improved focus at school.

The best healthy school snacks combine 3 components:

Fiber: From fruits, vegetables and whole grains, fiber digests slowly and balances blood sugar, so kids feel full longer and have energy for longer periods of time.
Protein: From lean meats like turkey and chicken, low-fat dairy and nuts, protein also slows digestion to keep kids full longer and helps build muscle and strong bones.
Healthy fats: From nuts and nut butters, seeds and avocado, healthy fats feed brain health.

On the other hand, choosing sugary and high-carb snacks often results in energy crashes. These snacks may give kids quick energy, but after the blood sugar spike, it can drop quickly and leave kids feeling tired and hungry again, making concentration difficult.

“Choosing smart snacks can significantly impact your child’s mood and performance at school,” says Ms. Shirvinski. “Plus, when kids learn to enjoy nutritious options, they are more likely to maintain these healthy habits into adulthood — and reduce their risk for diabetes and obesity later on.”

12 healthy snacks for kids at school

When planning smart snacks, a good rule of thumb is to include a variety of fruits, vegetables, whole grains and lean proteins.

Ms. Shirvinski offers 12 healthy snacks for kids that will keep them satisfied at school:

String cheese and whole grain crackers: String cheese or other cheese sticks are easily portable, pack a lot of protein and — let’s face it — are fun to eat. String cheese gives your kids about 6 grams of protein, which will satisfy them and help them focus on learning. Add whole grain crackers for fiber and extended energy.
Hummus and veggies: Rather than other dips like ranch dressing or French onion dip, hummus is a good source of protein and is low in calories and fat. It typically contains just chickpeas, tahini, garlic, olive oil and lemon juice. Pair it with sliced peppers, snow peas or carrots to get a serving of veggies in.
Dried fruit or fruit leather: Raisins, dried cranberries and apricots are just a few commonly dried fruits that are tasty mid-morning snacks. Similarly, fruit leather also can serve as an energy booster, but make sure you’re vigilant about added sugar and monitoring portion size.
“When you’re buying fruit leather or dried fruit, make sure there’s little or no added sugar. Dried fruits already contain natural sugars, so a little goes a long way,” says Ms. Shirvinski. “If you’re feeling ambitious and you have the time, you can make sure your kids are getting healthy dried fruits by making your own.”
Yogurt and fresh fruit: If your kids have access to a refrigerator for their snacks, send them to school with yogurt and fresh fruit. The ever-popular Greek yogurt contains more protein than other yogurts, but be sure to choose a low-fat brand with no more than 1% fat. And add in your own cut up strawberries, bananas, peaches or blueberries. Avoid the fruit-on-the-bottom kind because it’s loaded with sugar.
Whole grain cereal: Breakfast cereals are a fast and easy way to send your little one off to school with a healthy snack. Choose whole grain options that contain plenty of fiber, vitamin B and protein and look out for added sugar.
Brown rice cakes: Crunchy and satisfying, rice cakes are another easy snack to pack for your children. Look for brown rice, which contains whole grains and is healthier than its white rice counterparts. Depending on school policies, you may also be able to serve a rice cake with some peanut butter for added flavor and protein.
Pita and bean dip: Add a serving of whole grains in your children’s diets with a whole wheat pita snack.
“Whole wheat pita is a great way to get 1 of the 3 to 5 servings of whole grains recommended for kids,” says Ms. Shirvinski. Add bean spread or hummus to the pita for some extra flavor — and added protein.
Sweet potato chips: Sweet potato chips are an easy snack to bake ahead of time for your kids. Thinly slice sweet potatoes, drizzle with olive oil and sprinkle with salt, then bake for 22 minutes at 400 degrees. These salty-sweet snacks contain calcium, potassium and vitamins A and C, and they’re much healthier than the fried version you’d buy in the store.
Light popcorn: Yes, popcorn makes a great, healthy snack for kids. It’s actually a nutritious whole grain. Just make sure to grab low-fat or light popcorn — not the movie-theater version doused in butter or sweetened kettle corn. You can find the microwave version in stores or air pop your own at home. Sprinkle it with a little bit of salt or other spices.
DIY trail mix: Make-your-own trail mix is a great way to get creative with your child’s snack. Throw in some of your child’s favs like Cheerios (original), nuts, seeds, dried fruit and a touch of dark chocolate. Nuts are high in healthy fats and protein, and seeds sneak vital vitamins and minerals into your child’s diet.
Ants on a log: An oldie, but goodie, celery with nut butter and topped with raisins is a great way to add in fiber, protein and healthy fats all in one snack. Plus, it’s a fun way for your littles to enjoy a tasty treat that’s nutritious.
Edamame: Edamame (soy beans) sprinkled with a little salt is quick and easy for on-the-go. It’s a good source of protein and fiber, and kids like it because they can eat it with their hands.

Can store-bought snacks be healthy, too?

Homemade snacks are great if you can swing it, but sometimes we only have time to grab a packaged snack as kids are running out the door to catch the bus.

The good news? Healthy snacks don’t have to be homemade to be nutritious. When buying store-bought, choose options that are lower in sugar, sodium and saturated fats. And in general, the less processing, the better.

Some easy on-the-go options include nut butter cups paired with apple slices or whole grain pita, cottage cheese single servings and veggie chips. Oat or nut-based granola bars, fruit cups packed in 100% fruit juice and unsweetened applesauce pouches are good options, too.

But whether the snack is homemade or store-bought, be cognizant of the serving size for healthy snacking.

“Many of these options are nutrient-dense, so a small amount goes a long way,” says Ms. Shirvinski. “Too much of a good thing can still lead to unintended weight gain. Monitoring portion sizes also helps to keep that connection between hunger and satiety cues.”